Wise Performance Lab

Women's Training, Strength & Conditioning
Coach
Joe Wise

This program is designed for anyone looking to improve body composition & physique. This program is progressed monthly, through science-based principles, to maximize body composition & physique change over time! No matter your age or training experience, this program will help you get stronger, leaner, and more conditioned. You will have 24/7 access to us and the WPL Aesthetics Program Community!

This is not your typical physique style program that uses the same exercises & gets boring. We balance the need for longer progressions, with keeping the workouts fresh. We program primary lifts for 6-8 weeks, while varying our accessory work and conditioning every 3-4 weeks. We also change set & rep schemes every 3-4 weeks. You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style! 

This program is programmed out with 3-4 days per week of lifting, with 1-2 days per week of conditioning work. Each training session generally takes 45-60 minutes!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Build The Physique You Want
This program is designed to help you unlock your body composition/physique goal! Our science-based, progressive program will give you everything you need to reach your goals. Keep in mind, body composition is all about calories in & calories out. We will help you with the "calories out" portion of that equation. If you handle the "calories in" portion of the equation, your potential is limitless!
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Improve Strength, Mobility, & Fitness
This program will progressively help you build strength and fitness! You will get stronger, improve your mobility and build more conditioning, while you work toward your aesthetics goals!
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Community
This is more than a training program. You are joining a Community of like-minded people on a mission to a common goal! You are signing up for a Team that will keep you motivated, accountable, and on a path to your goals!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement! We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use! We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Programming 5 days per week
2-3 lifting sessions weekly (compound lifts, followed by full-body accessory work) // 1-2 conditioning sessions weekly (various intensity & volume)
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Exercise Videos for Every Exercise
Instructional videos for every exercise, to guide your training and make execution easy. No more guessing if you are doing the correct movement!
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We Give Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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Join the Aesthetics Team!
Join our community of like-minded people pursuing their goal of aesthetics! We have an active messaging thread to share PRs, energy, & motivation!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MC1/PH4 - Week 3 - Day 1

Prep

A

Pull Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!

B1

Chest-Supported DB Row

6, 6, 10, 8, 6

B2

DB Chest Fly

6, 6, 8, 8, 8

C

DB Frog Thrust

1 x 50

Conditioning

D

Tabata: Lunge, Push, Carry

Tabata for 15 minutes: 30 secs of work with 30 secs rest at each exercise, then rotate to next exercise and continue for 15 minutes. 1) V-Up 2) Plate OH Lunge 3) Push Up 4) Single Arm KB/DB Farmer Carry Right 5) Single Arm KB/DB Farmer Carry Left *If you are using the "Tabata Timer" in the app, set your workout for 30 rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
MC1/PH4 - Week 3 - Day 2

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B1

Back Squat

6, 6, 10, 8, 6

B2

Crunch

5 x 30

C

Prone Is, Ts, Ys

4 x 18

D1

Dip

3 x 12

D2

Single Leg Calf Raise

3 x 30

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
MC1/PH4 - Week 3 - Day 3

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Fartlek Run

1 x 22:00

C

Full Body Recovery Yoga Flow 1

1 x 23:00

Wednesday
MC1/PH4 - Week 3 - Day 4

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

Barbell Glute Bridge

6, 6, 10, 8, 6

B2

Ab Wheel

3 x 8

C1

Hammer Curl

4 x 8

C2

Skull Crushers

4 x 8

D1

Standing Dorsiflexion Raise with Wall Lean

3 x 15

D2

Tall Kneeling Pallof Press Hold

3 x 90

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
MC1/PH4 - Week 3 Day 5

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B1

Overhead Press

6, 6, 10, 8, 6

B2

L-Sit

5 x 20

C

Donkey Kicks

2 x 100

Conditioning

D

3 Rounds for Time: Raise, Jump, Hold

3 Rounds For Time: Round 1 20 Hanging Knee Raise 100 Single Under (Jump Rope) 90 second Wall Sit Hold Round 2 15 Hanging Knee Raise 75 Single Under (Jump Rope) 60 Second Wall Sit Hold Round 3 10 Hanging Knee Raise 50 Single Under (Jump Rope) 30 Second Wall Sit Hold

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

FAQs
Who is this program for?
This program is designed for anyone looking to improve their body composition and physique! The program uses higher intensity training methods (shorter rest intervals, circuits/Tabata, full spectrum energy system conditioning) to keep your heart rate high during your training to burn more calories!
Do I have to wait for a new cycle to join?
You can join the program whenever. The programming is progressed monthly but is designed to allow you to hop in at any point. You can adjust your weights/reps accordingly. We can also help you adjust the program when you join, if needed!
How much lifting experience do I need?
You do not need any prior lifting experience! This program is designed for the novice or intermediate person. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many days a week and how much time is needed for each day?
We program out 5 training sessions a week that typically take 45-60 minutes to complete (from warm up through cool down). This program uses 3-4 lifting days & 1-2 conditioning days per week!
How often do the workouts change?
This is not your typical program that uses the same exercises & gets boring. We balance the need for longer progressions, with keeping the workouts fresh. We program primary lifts for 6-8 wks, while varying our accessory work/conditioning every 3-4 wks. We also change set/rep schemes every 3-4 wks!
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Aesthetics
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Aesthetics
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Aesthetics
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